Healthy sperm are essential for male fertility. Fortunately, there are some foods and trace elements that contribute to the health of the human germ cells.
But what are the factors that indicate the health of gametes?
- Sperm concentration: sperm concentration in a single sample is one of the important degrees
- The shape of the gametes: the size and shape of the sperms also determine their health status
- Sperm motility: the hematopoietic cells must be able to digest and fertilize the egg
- Quantity of gametes: even though a sperm is enough to fertilize an egg, but only a few fragments across the vagina, in the cervix and into the uterus, so the right quantities are important
What Foods Can Help?Zinc. Zinc plays a role in improving the quality and number of sperms. Men who are not productive generally have lower zinc levels. The best sources of zinc: shellfish, red meat, poultry, crab, lobster, cereals, diophylls, beans, dairy products.Folic Acid. Folic acid is actually a type of vitamin B that also contributes to the health of sperm. If it is lower, it may be related to defective sperm and also affect quantities. The best sources of folic acid: green leafy greens (eg spinach, romaine lettuce, brussels sprouts, asparagus), fruits (especially orange), dumplings, beans, peas, whole-grain cereals, whole-wheat flour.Vitamin B12. B12 is a very important vitamin for the overall health of sperm, because it increases their mobility, amounts, improves their quality, and because of this vitamin is less likely to cause them. Top B12 Resources: fish, seafood, shellfish, poultry, liver, dairy products, eggs, yeast, whole grains.Vitamin C. Vitamin C is an antioxidant that plays an important role in male fertility. Higher vitamin C intake can increase sperm motility, number and risk of spermatozoa. Best Vitamin C Sources: citrus, paprika, kiwi, strawberry, melon, tomato, broccoli, brussels sprouts, cabbage, potatoes, dairy products.Vitamin D. Vitamin D contributes to testosterone production and improves sperm motility. However, according to a study, low levels of vitamin D have no more pronounced effect on sperm health, so there is still debate over the need for male fertility. Best Vitamin D Sources: oily fish (eg salmon, tuna, mackerel), beef, egg, cheese, milk, yogurt, mushrooms.Vitamin E. Like other antioxidants, vitamin E also contributes to the improvement of the quality of sperm and protects the hormone cells from degeneration. The best sources of Vitamin E: vegetable oils -8pcs. corn, sunflower, sow), dill and oilseeds, green vegetables, margarines.Coenzyme Q10. Q10 is also an antioxidant that is required for all living cells to function, including sperm health. Top Q10 Resources: red meat, poultry, fish (eg herring and trout), vegetable oils (eg soya, rapeseed), dill and oil seeds (especially pistachios, hazelnuts, sunflower seeds).D-aspartic acid. D-aspartic acid is an amino acid that plays a role in the regulation of male sex hormones, such as testosterone, and also improves sperm concentration and quality. Top D-Aspartic Acid Sources: red meat, poultry, dairy products, eggs, oats, rice, whole grains, fruits.Omega-3 fatty acids. Omega-3 affects our health in many ways, including sperm count, quality, and mobility. The best Omega-3 Sources: fish (especially mackerel, salmon, tuna, herring, anchovy), seafood, doufflées, oilseeds, chia seeds, linseeds, vegetable oils (eg soya, rapeseed), eggs, yogurt.L-arginine. L-arginine is an amino acid that is converted into nitric oxide in the body and can help sperm function. An experiment in rabbits has shown that its use increases sperm count, but another study suggests that sperm motility has a negligible effect, so it is not advisable to consult your physician about the use of L-arginine. Top L-Arginine Sources: red meat, poultry, douffles, oilseeds (especially kernels, ground nuts), beans, lentils, dairy products.Gцrцgszйna. According to some experiments, your taste buds may increase testosterone levels, which are also related to sperm count and health. However, according to another study, it does not increase testosterone production, merely helping to maintain the hormone level.Ginseng. Ginseng can affect the health of sperm in many ways, including their numbers and their mobility. However, it is not advisable to consult with your treating physician before taking ginseng containing supplements as it may affect blood pressure and potential.Reduced alcohol and oral intake. Excessive alcohol consumption can have a negative impact on the number and health of sperm, so it is important to be dead. High levels of soy intake can reduce the number of sperm and therefore limit the consumption of foods based on your soy (VIA). Related links:
- More and more men have infertility problems
- The Solution for Bearded Men - Sperm from Stem Cells
- Overexposure can also affect sperm quality